Place your opposite arm on your bent thigh and use it to help you twist further.

Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center.

Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times.

Keep your sit bones pressed into the floor throughout the stretch.

3. Hip Abduction

Lie on your side with your injured leg on top and the bottom leg bent to provide support.

Straighten your top leg and slowly raise it to 45°. Keep your knee straight, but not locked.

Hold this position for 5 seconds.

Slowly lower your leg and relax it for 2 seconds.

Repeat, then complete exercise on the other side.

Do not turn your leg in an effort to raise it higher. The outside of your thigh should be lifted toward the ceiling.

4. Hip Adduction

Lie on the side of your injured leg with both legs straight.

Bend your top leg and cross it over your injured leg.

Raise your injured leg 6" to 8" off of the floor.

Hold this position for 5 seconds.

Slowly lower your leg and rest for 2 seconds.

Repeat, then complete exercise on the other side.

Place your hand on the floor in front of your abdomen to prevent you from leaning backward.

5. Hip Extension (Prone)

Lie on your stomach on a firm, flat surface with a pillow under your hips.

Bend one knee 90°.

Lift your leg straight up as shown.

Slowly lower your leg down to the floor, counting to 5.

Repeat then complete exercise on the other side.

Keep your head, neck, and upper body relaxed during this exercise.

The site has been created to make the exercises simplified for home use of every one. Care has been taken to ensure that the exercises and procedures are accurate, however it is not a substitute for professional advice. The ideas procedures and suggestions shown on the website are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. The website shall not be liable for any loss injury or damage allegedly arising from any information or suggestion mentioned on the site.